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Recipe: Citrus salad

Recipe: Citrus salad

Citrus salad — one of many healthy recipes from Mayo Clinic.

To speed up the assembly of the salad, you can use already-segmented oranges and grapefruit. This salad is a good source of potassium, folate, and vitamins A and C.


Directions

Working with 1 orange at a time, cut a thin slice off the top and bottom, exposing the flesh. Stand the orange upright and, using a sharp knife, thickly cut off the peel, following the contour of the fruit and removing all of the white pith and membrane. Holding the orange over a small bowl, carefully cut along both sides of each section to free it from the membrane. As you work discard any seeds and let the sections and any juice fall into the bowl. Repeat with the other orange and the grapefruit.

In a separate bowl, whisk together the orange juice, olive oil and vinegar. Add sweetener to taste. Pour the mixture over the fruit segments and toss gently to coat evenly.

To serve, divide the spring greens among individual plates. Top each with the fruit and dressing mixture and sprinkle each with 1/2 tablespoon pine nuts. Serve immediately.


Ingredients

2 oranges
1 red grapefruit
2 tablespoons orange juice
2 tablespoons olive oil
1 tablespoon balsamic vinegar
Sweetener, as desired
4 cups spring greens
2 tablespoons pine nuts


Exchange Data
Dash
Dairy 
Fats
Fruits
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories166 
Carbohydrate19 g 
Cholesterol0 mg 
Fiber4 g 
Monounsaturatedfat6 g 
Potassium 
Protein2 g 
Saturatedfat1 g 
Servingsize 
Sodium7 mg 
TotalFat10 g 

2010-02-02

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